Crank CrossFit

HAPPY FATHER’S DAY TO ALL THE FATHER’S OUT THERE. MAY YOU ALL HAVE A WONDERFUL DAY CELEBRATING THIS DAY WITH YOUR LOVED ONES.

WARMUP: SPRINTS

WOD (WORKOUT OF THE DAY): 25 MIN CAP AMRAP (AS MANY REPS AS POSSIBLE)

100 METER KB FARMER WALKS

KB AMERICAN SWINGS

30 MED BALL CHEST PRESSES

ONE PARTNER WILL BEGIN THE FARMER WALK. WHILE THE OTHER PARTNER IS DOING AMERICAN KB SWINGS. WHEN YOUR PARTNER HAS COME BACK FROM HIS 100 METER FARMER WALK. THE TEAM WILL MOVE TO THE 30 MED BALL CHEST PRESSES THEN SWITCH STATIONS. WE ARE COUNTING TOTAL NUMBER OF AMERICAN SWINGS DONE WITHIN THE 25 MIN. CAP.

WARMUP: 30  JUMPING JACKS / PVC SHOULDER STRETCH

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS WITH OPTIONAL 4 25 MIN. CAP

15  WALL BALL SHOTS

30 JUMPING PULL UPS

20 MOD PUSHUPS

400 METER RUN ROUNDS 1 & 2 ONLY

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS WITH OPTIONAL 4 25 MIN. CAP

10  THRUSTERS M 95 / W 65

20 PULL UPS

30 PARALLETE PUSHUPS

400 METER RUN ROUNDS 1 & 2 ONLY

WARMUP: PVC WARMUP, JUMPING AIR SQUATS

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP

800 METER RUN

25 DEADLIFTS

25 HANG POWER SNATCH

25 OHS

800 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP

800 METER RUN

25 SNATCH DEADLIFTS M 95 / W 55

25 HANG POWER SNATCH

25 OHS

800 METER RUN

COOL DOWN: 100 PARTNER SITUPS

WARMUP: PVC STRETCH

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME

150 METER RUN

4 SQUAT CLEAN WITH KB

6  MODIFIED HSPU

8 BOX JUMPS

10 JUMPING PULL UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 20 MIN. CAP

2 SQUAT CLEAN M 135, 115, 95 / W 95, 75, 55

4 HSPU

6 CHEST TO BAR PULL UPS

8 BOX JUMPS

COOL DOWN: 800 METER RUN

WARMUP: ACTIVE STRETCHING WITH PVC

WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP

ONE ROUND OF CINDY CONSIST OF 5 PULL UPS / 10 JUMPING PULL UPS, 10 SITUPS, 15 SQUATS

15 MED BALL CLEAN AND JERKS

3 ROUNDS OF CINDY

15 MED BALL CLEAN AND JERKS

3 ROUNDS OF CINDY

15 MED BALL CLEAN AND JERKS

WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP

ONE ROUND OF CINDY CONSIST OF 5 PULL UPS, 10 SITUPS, 15 SQUATS

10 CLEAN AND JERKS M 90 / W 45

5 ROUNDS OF CINDY

10 CLEAN AND JERKS M 90 / W 45

5 ROUNDS OF CINDY

10 CLEAN AND JERKS M 90 / W 45

COOL DOWN: 400 METER RUN

WARMUP: 5 MIN JUMP ROPE

WOD (WORKOUT OF THE DAY): 15 MIN. FOR TIME REST 3 MIN. THEN REPEAT

30 AIR SQUATS

15 PUSHUPS / LEVEL 1 PARALLETTE PUSH UPS

30 PISTOLS EACH SIDE

15 PUSHUPS

30 BOX JUMPS

15 PUSH UPS

30 WALKING LUNGES / LEVEL 1 WEIGHTED WALKING LUNGES

15 PUSH UPS

COOL DOWN: 800 METER RUN

Hey children how everything going? Today is our rest day see you guys tomorrow.

WARMUP: SUICIDES 3X

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP

400 METER RUN

30 PUSHUPS

400 METER RUN

20 AROUND THE WORLDS

400 METER RUN

10 PLATE TWIST

400 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP

800 METER RUN

60 PUSHUPS

4800 METER RUN

40 AROUND THE WORLDS

800 METER RUN

20 PLATE TWIST

800 METER RUN

WARMUP: AIR SQUATS, 200 METE RUN

WOD (WORKOUT OF THE DAY): ON-RAMP 40 MIN CAP

150 OHS

100 KB SWINGS WITH TURN

100 BACK EXTENSIONS

150 SITUPS

WOD (WORKOUT OF THE DAY): LEVEL 1 40 MIN CAP

300 OHS

200 KB SWINGS WITH TURN

200 BACK EXTENSIONS

300 SITUPS